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Iron is a mineral needed by your body to help red
blood cells carry oxygen.
When your body is low in iron, you may feel tired and run down.
These are symptoms of iron-deficiency. To make sure you get enough iron each
day, eat food rich in iron. (See list of iron rich foods.)
RECOMMENDED DAILY ALLOWANCES
FOR IRON
|
AGE |
Males
(mg/day)
|
Females
(mg/day)
|
|
14 to 18
years |
11 |
15 |
|
19 to 50
years |
8 |
18 |
|
51 + years |
8 |
8 |
IRON IS FOUND
IN THREE FOOD GROUPS
(Milk and milk products do not contain iron)
|
PROTEIN RICH FOODS |
AMOUNT |
IRON (mg.) |
|
liver (pork), cooked |
3 oz |
24.7 |
|
liver (beef), cooked |
3 oz |
8.0 to 25.0 |
|
liver (chicken), cooked |
3 oz |
8.0 to 25.0 |
|
garbanzo beans |
1 cup |
6.0 |
|
Beef, pork, lamb |
3 oz |
2.3 to 3.0 |
|
beans, baked with molasses |
1 cup |
5.5 |
|
liverwurst (braunschweiger) |
3 oz |
4.6 |
|
lentils, cooked |
1 cup |
4.2 |
|
chili con carne |
1 cup |
4.2 |
|
pork loin chop |
3 oz |
3.8 |
|
peas, dry-spilt, cooked |
1 cup |
3.4 |
|
hamburger patty, cooked |
3 oz |
3.0 |
|
roast beef, lean and marbled |
2 slices |
3.4 |
|
tuna, canned, drained |
½ cup |
1.6 |
|
turkey or chicken |
¾ cup |
2.6 |
|
egg, cooked |
1 large |
1.1 |
|
luncheon meat |
2 slices |
1.0 |
|
Frankfurter |
1 |
0.8 |
|
peanut butter |
2 tsp |
0.6 |
|
LIST OF IRON RICH GRAINS |
AMOUNT |
IRON (mg.) |
|
Brown Rice |
1 cup |
0.8 |
|
Whole wheat bread |
1 slice |
0.9 |
|
Wheat germ |
2 tsp |
1.1 |
|
English Muffin |
1 plain |
1.4 |
|
Oatmeal |
1 cup cooked |
1.6 |
|
Total Cereal |
1 oz |
18.0 |
|
Cream of wheat |
1 cup |
10.0 |
|
Pita |
1 slice/piece,
6-1/2 inch
|
1.9 |
|
Spaghetti |
1 cup |
2.0 |
|
Raisin bran cereal |
1 cup |
6.3 |
|
LIST OF IRON RICH GRAINS LEGUMES, SEEDS AND SOY |
AMOUNT |
IRON(mg.) |
|
sunflower seeds |
1 oz |
1.4 |
|
soy milk |
1 cup |
1.4 |
|
kidney beans |
½ cup canned |
1.6 |
|
chick peas |
½ cup canned |
1.6 |
|
tofu, firm |
½ cup |
1.8 |
|
soy burger |
1 average |
1.8 to 3.9 |
|
FRUITS AND VEGETABLES |
AMOUNT |
IRON(mg.) |
|
prune juice |
½ cup |
5.3 |
|
prunes
and dates |
½ cup |
2.4 |
|
lima beans |
½ cup |
2.9 |
|
peas, green , canned |
½ cup |
2.1 |
|
spinach, cooked |
½ cup |
2.0 |
|
prunes dried |
5 medium |
1.2 |
|
tomato juice, canned |
½ cup |
1.1 |
|
greens (kale, turnip, collared) |
½ cup |
1.0 |
|
raisins |
2 tsp |
0.8 |
|
peaches, apricots (dried) |
1 medium |
0.5 |
|
broccoli |
½ cup |
0.7 |
|
green beans |
½ cup |
0.8 |
|
beets |
1 cup |
1.8 |
|
potato, fresh baked, cooked w/ skin on |
1 |
4.0 |
|
vegetables green leafy |
½ cup |
2.0 |
|
watermelon |
6 in x ½ inch slice |
3.0 |
|
OTHER FOODS |
AMOUNT |
IRON(mg.) |
|
black strap molasses, dark |
1 tsp |
3.0 |
|
molasses, light |
1 tsp |
0.9 |
|
bread, whole, wheat |
1 slice |
0.7 |
|
bread, enriched white |
1 slice |
0.6 |
|
Clams, Oysters |
¾ cup |
3.0 |
|
pizza, cheese or pepperoni |
½ of a 10in pie |
4.5 to 5.5 |
TIPS TO
INCREASE IRON IN YOUR DIET
-
Eat a properly balanced
diet.
-
Sweeten Breakfast cereals
with dried fruit.
-
Eat vitamin C-rich foods
with iron-rich foods for better iron absorption.
-
Avoid drinking tea with
meals that are high in iron. Tea contains tannin that could inhibit the
absorption of iron.
-
Eat dried beans and peas as
they provide both iron and protein in your diet.
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